Get perfect abdominal muscles in just 7 days

Day 1: Chest training

1. For bench press, do four sets with a heavier weight, 8-12 times per set. Determine whether the weight is appropriate based on personal factors.

2. Incline press, four sets or dips, four sets.

3. Lying fly, four sets; or chest squeeze, four sets.

Day 2: Back training

1. Pull-ups behind the neck, four sets; or pull-ups in front of the neck, four sets.

2. Standing rowing, heavy weight, four sets; deadlift, four sets.

3. Chest pull-ups, four sets; shoulder shrugs, four sets.

Day 3: Leg training

1. Squats, four sets.

2. Prone leg curls, four sets.

3.Stand on tiptoes, four groups.

Day 4: Triceps

1. Four sets of narrow bench press.

2. Standing elbow push-downs, four sets; supine arm flexion and extension, four sets.

3. Prone arm extension, four sets.

Day 5: Biceps training

1. Standing arm curls, four sets.

2. Two sets of one-arm curls with a straight grip; two sets of one-arm curls with a reverse grip.

3. Rolling rods, two sets.

Day 6: Shoulder training

1. Front neck press, four sets.

2. Press behind the neck, four sets.

3. Standing flyes, four sets.

4. Standing flying bird, four groups.

Day 7: Fat loss

1. Sit-ups, six sets.

2. Lie on your back and raise your legs, six sets.

3. Jogging, half an hour